Are you waiting to be sick?

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There are literally millions of people in the world who are not seriously sick but at the same time are never seriously “well” either.  They all suffer things that keep them from ever functioning at 100% and these “things” prevent experiencing a full life. The sad truth is that most people just come to accept their suffering and rationalize it away blaming it on age or something else they cant control for example.  What they MUST realize is that they do have control! However because they do not understand this they go to the doctor and he/she prescribes a pill, potion, cream etc., and they just deal with it and see it as normal.  Trust me, its not. Some of these symptoms include:

  • Sweet cravings and roller coaster blood sugar levels
  • Digestive distress of all kinds (gas, bloating, diarrhea, constipation, etc)
  • Struggling to lose weight
  • Poor sleep quality
  • Low level, chronic background stress that never really goes away
  • Flat out high intensity stress/anxiety
  • Up and down energy levels including the afternoon crash
  • Skin issues

What many people don’t see is that these symptoms are anything but normal and instead are signs that your health is slowly declining and your body is malfunctioning.  They rarely tend to go away on their own and if left unchecked can lead to very serious health conditions farther down the road of life. This is because they are warning signs that something isn’t running right inside your body.  Your body is amazing and will do everything in its power to adapt and continue the fight but eventually you will break down if something doesn’t change.

Woman trying to sleep

Lets use an airplane analogy.  If the pilot see’s warning lights on the dashboard indicating there is an engine problem he is going to land and address the issue.  If he ignores the warning it isn’t hard to figure out what might happen.  Lets talk for a second about why you shouldnt ignore these symptoms:

  • Digestive problems.  Most people accept constipation, loose stool, bloating and gas as routine but they can lead to serious, deeper problems.  Everyone has heard by now how important gut health is, it truly is a place from which much of our health begins.
  • Low Libido & general fatigue.  Do you have a hard time just getting through the day? Do you crash all the time after lunch?  Is it extremely difficult to get out of bed most mornings? Is your sex drive non-existent much of the time? Again most folks see these things as rather normal and part of the aging process but they are important to address and correct in order to avoid more serious pitfalls.
  • Aches and pains.  Do you constantly have aches and pains in your joints/muscles?  This is very likely a sign of underlying inflammatory processes and might just be simply something your eating.
  • Weight problems.  Approximately 1/3 of Americans are obese and another 2/3 are overweight.  The health problems associated with being over weight are well documented.
  • Sleep problems.  Studies show that people who get fewer than 7 hours of sleep are at higher risk of death and have a harder time keeping the weight off.  Poor sleep is a sign of distress (physical, emotional, mental, etc).
  • Background chronic stress, depression, anxiety, brain fog.  We now know that cognitive & and mood disorders can be caused as least in part by inflammation inside the body.  Stress itself can increase internal inflammation.
  • Skin breakouts.  Most of the time skin issues can be traced back to whats going on internally.  Breakouts are another sign of underlying inflammation inside the body.

Hopefully the above symptoms are not something you deal with frequently but if they are there is good news.  I have read account after account of individuals who have suffered these problems as well as more serious conditions and everyone of them will tell you that there were a handful of “controllable” variables that played the largest role in their healing process.  I’m talking basic things here that just simply get taken for granted.  Things that we do not understand the power of so do not make them a priority in our lives:

  1. Exercise/movement.  We were born to move, it’s that simple.  The exciting thing is you don’t have to kill yourself at the gym to move.  Start by just finding any opportunity you can to move more.  When you do exercise keep it short (10-20 min) and include intense bursts of movement that really get your heart rate up no matter what kind of activity your engaged in. Research is showing that this type of exercise is much more effective than plodding along on the treadmill for an hour at a steady pace for example.
  2. Diet.  Eat more nutrient dense, real food.  If you give your body what it needs it will function at a higher level…the level is up to you.  Cut back on the processed, fake, sugary foods that are so abundant in our country. If it has more than 5 ingredients think about finding something else.
  3. Sleep.  Your body has to recover on a daily basis.  Deep tissue healing and recovery need to occur each night and it does not happen if you’re not sleeping.  Make sure your room is dark, take at least 30 min to wind down before going to bed, keep the gadgets and electronics out of the bedroom, don’t eat a large meal right before bedtime, and start a simple breathing/meditation practice before hitting the pillow.  Start by making sleep a priority, few do. There are many, many steps you can take to enjoy a more restful nights sleep.
  4. Manage/control stress.  Again a simple meditation practice can work wonders when it comes to stress like the 4-7-8 breathing technique (inhale four seconds, hold for 7 seconds, exhale for eight seconds, repeat for a total of 4 breath cycles twice daily at least).  Read books like, “The Power of Now” by Eckart Tolle which instruct on how to be more aware and conscious of what we are doing so we can stop negative behavior in its tracks.

Do you suffer with any of the above symptoms?  What have you tried? Please share these and any other thoughts in the comments section.

Bart Thurman

Break-Free, Own Your Health

Top Ten ‘Other’ Weight Loss Strategies

Successful, lasting weight loss can be tricky as many of you may have experienced.  Anyone trying to lose weight has most likely tried multiple diets and failed…at least in the long-term. This will be a series of 10 blogs with each one focusing on a weight loss strategy that works for many yet are rarely publicized because it doesn’t make anyone a lot of money.  Some of it will be familiar but you should glean some new knowledge which is my goal. There is great science out there but its hard to find, you have to know where to look, and you have to be able to make sense of it.  It takes an average of 17 years from when information like this is discovered before it becomes mainstream (if it does at all). I try to learn from people in the health industry who dig into the literature, studies and other relevant data and have no big agenda other than sharing truths with people when it comes to their health.  The following series is an example of just that.

macronutrients

 

 

#1: Macronutrients

There are three macronutrients: protein, fat, and carbohydrates, each of which perform critical roles in the body. Most people do not get the right ratio of macronutrients for optimal health. Although we require other nutrients like vitamins and minerals they are needed in much smaller amounts so are referred to as micronutrients. 

All of the macronutrients play a huge role in fat/weight loss.  As a very general guideline your diet should consist of:

25% carbs
25% protein
50% fat

Remember this is in general only and to create a reference point in which to work from. Depending on your own bio-individuality, health goals, activity and other factors these ratios will vary.  Lets chat a bit more about each macronutrient and bust out some “truth bombs” as one of my favorite podcast hosts likes to say.

 

Carbohydrates

Based on personal experience and on the research I have done one of the main culprits in achieving fat loss would be excess carbohydrates.   Note that I say ‘excess’ carbs because we all do need some level of this very important macronutrient. They are only “bad” when not being used for bodily functions as well as exercise.  If you eat a lot of carbs and just sit on your butt then they will most likely turn into fat on your body.

Some common sources of carbs in a standard American diet:

  • Grains
  • Sugars
  • Fruits
  • Starchy Vegetables
  • Beans
  • Pastas
  • Breads
  • Pastries

If your goal is to lose weight you may want to consider taking it easy on your total intake of carbs as this approach has been shown to be effective.  Not all carbs are the same however and its important to understand the difference.

refined-carbs-bariatric-surgeryRefined, processed carbs found in things like bagels, breads, pastas, pastries, cereals, cookies, chips, crackers, sodas and other things can cause a lot of problems. Especially if eaten on a regular basis which most people do (like every single meal). They’re digested quickly which causes blood sugar spikes which in turn can reduce insulin sensitivity which leads to surges in cortisol levels in the blood, which finally leads to weight gain and a host of other likely health issues.  There is science that suggests it is this type of diet that plays a role in causing everything from diabetes to heart disease. Controlling ones blood sugar is crucial for proper health.

 

 

complex-carbohydrates

Complex carbohydrates found in squash, yams, sweet potatoes and all other fruits and vegetables are very different.  For one they are real food, they have no ingredient list and come as they are.  The processed carbs above are more like a food like substance.  They also contain a lot of fiber and other nutrients and although your blood sugar will rise depending on what you’re chewing on it is a much more consistent and slower release.  All this helps you to feel fuller longer and is much better for gut health.  I don’t know about you but I can easily down an entire bag of tortilla chips for example because it’s all calories and no nutrition.  I can only eat so many vegetables however before I stop naturally.

When thinking about your carb intake experiment with how you feel as its different for everybody.  If you’re an endurance athlete your going to need a lot more unless doing the ketosis thing (using fat as your primary fuel source) but this can be very hard to dial in and many athletes can’t pull it off.  If you aren’t active at all then definitely cut way back on your carbs and see how you feel.  If your somewhere in the middle just cut back to about half of what you normally eat and again check in with yourself.  If I am not eating enough carbs it affects my sleep for example and I don’t have any ‘power’ when cycling.  This time of year when I’m less active I typically only eat carbs for dinner (other than vegetables and fruit) and it has really helped me to keep off those stubborn pounds. I’m as light as ever and if I didn’t wear a belt I would be in trouble.

 

Fats

This is a favorite topic of mine!  I want to be a clear as possible here.  Fat does not make you fat.  I will say it again…fat does not make you fat.  If this were true I would weigh 900 lbs by now.  The latest science as well as a ton of old science from 30 years ago clearly shows this yet it has been hidden from us thanks to big food, big business, the government, etc.  Saturated fat and cholesterol are critical for many bodily functions and very much an essential part of a healthy diet.

Just today while eating out with friends right there on the menu was the option for, ‘yolk free’ eggs whites only.  What!?  When is this message going to become mainstream?  Egg yolks are one of the most nutrient dense foods you can eat and chock full of yummy, life-giving cholesterol.

Fat has been demonized for years and years as is associated with heart disease and cholesterol problems.  Nevertheless study after study is showing that the cholesterol you eat has little to no effect on your actual cholesterol levels and that it may in fact be the refined, processed carbs/sugars that instead are to blame.  To make matters worse low-fat foods typically have a lot of sugar and other chemicals to make them taste better (fat is flavor after all).

photoleadkepOne of the area’s I specialize in in my practice is helping men with low libido issues.  The sex hormones are very big fans of saturated fat and cholesterol so guys do not be lame and order egg whites to impress your partner…it may very well backfire on you.  Saturated fat also encourages your liver to function better and helps white blood cells recognize and wipe out viruses and bacteria.  This helps with immune function.  Real butter, pastured eggs/meats, coconut and olive oil, organ meats, wild caught salmon and full fat raw dairy are all excellent sources of fat.

Lastly fat is satiating, it fills you up!  If you don’t eat enough you will most likely feel hungrier sooner than you should because your body doesn’t get the message that you’ve eaten enough. I went through this debacle for years while training for endurance events on my bike and it was incredibly frustrating.

 

Protein

Gaining lean muscle by eating enough protein in conjunction with regular exercise assists in changing your body to look toned and in shape.  Also the more muscle you have the easier it tends to be to control your weight.  The protein found in seafood, eggs, and meat provides a plethora of positive health benefits.  Just like fat protein helps you to feel fuller longer but it also plays a role in blood sugar stabilization which helps to control cravings.

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Eating too much protein can damage your body but luckily when it comes to this macronutrient our bodies let us know when enough is enough.  It’s important to ingest a proper balance of fat, carbohydrates and protein to ensure your giving your body what it needs, especially if on a low carb or some other restrictive diet. You should never be “starving” either when observing any diet.  If your eating nutrient dense, whole, real foods in balance this will help you lose weight naturally without all the suffering (and then eventually watching the weight come back on).

Lastly please remember once again its okay to not be afraid of fat.  Eating 50% of your macronutrients from healthy fat sources is a great goal to work towards.  If your on a super low-fat diet right now start slower and add the fat in a little more gradually or you may experience some bowel distress. Eat your healthy fats, complex carbs, pastured protein and move your body!

 

Bart Thurman

Break-Free, Own Your Health